Don't be afraid to do squats olympic style, drink more fresh milk to grow, sleep 9 hours at least. About the squats, low rep is better to keep proper form
Stretches after weight lifting, not prior to it. Get massage if you can after sessions
Oli4, drinking milk raises IGF-1 which helps regenerate faster and produces hyperplasia, not only hypertrophy of the muscles. The increased calcium content helps burn fat. Fat burner + recovery + anabolic effect in one cheap drink. If you don't tolerate it, supply lactase enzyms or mix with yogurt / a real, live yogurt with Lactobacillus bulgaricus / which will help with digestion.
P.S. Don't be afraid to deadlift. Matey Kaziyski uses deadlifts although with modest amount of weight ?
http://www.youtube.com/watch?v=F48eNnH4JcM
Stretches after weight lifting, not prior to it. Get massage if you can after sessions
P.S. Don't be afraid to deadlift. Matey Kaziyski uses deadlifts although with modest amount of weight ?